These 44 Fiber-Filled Foods Are the Weight Loss Trick You've Been Looking For

Consider this your go-to list for good health — no thinking required.

21 March, 2018
These 44 Fiber-Filled Foods Are the Weight Loss Trick You've Been Looking For

Consider this your go-to list for good health — no thinking required.

Split Peas

How many you should eat: 1 cup, cooked (16 grams)

If you like Indian fare, you're in luck — split peas are a go-to ingredient, given how great they taste in daals, stews, and soups. They serve up an equal amount of protein, so hurry up and grab a ladle for a healthy comfort-food dinner.

1Split Peas

How many you should eat: 1 cup, cooked (16 grams)

If you like Indian fare, you're in luck — split peas are a go-to ingredient, given how great they taste in daals, stews, and soups. They serve up an equal amount of protein, so hurry up and grab a ladle for a healthy comfort-food dinner.

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Lima Beans

How many you should eat: 1/2 cup (6.5 grams)

These tiny veggies don't get a lot of recognition in the produce aisle, but it's time to start paying attention. You only need a half-cup of the stuff to get in a solid serving of fiber, and if you cook them with bacon, they're downright delicious. (Okay, you could also purée them into a soup, but bacon sounds better.)

2Lima Beans

How many you should eat: 1/2 cup (6.5 grams)

These tiny veggies don't get a lot of recognition in the produce aisle, but it's time to start paying attention. You only need a half-cup of the stuff to get in a solid serving of fiber, and if you cook them with bacon, they're downright delicious. (Okay, you could also purée them into a soup, but bacon sounds better.)

Broccoli

How many you should eat: 1 cup (5 grams)

For those who may not be the biggest broccoli fans, rest easy: you don't have to eat much to get a hefty dose of your daily requirement. You'll get about 1 gram of fiber for every 10 calories. Even if you prefer it boiled over raw (though simply cutting up florets and pairing with Ranch dressing is a great game-day snack), one cup still delivers over 5 grams.

3Broccoli

How many you should eat: 1 cup (5 grams)

For those who may not be the biggest broccoli fans, rest easy: you don't have to eat much to get a hefty dose of your daily requirement. You'll get about 1 gram of fiber for every 10 calories. Even if you prefer it boiled over raw (though simply cutting up florets and pairing with Ranch dressing is a great game-day snack), one cup still delivers over 5 grams.

Raspberries

How much you should eat: 1 cup (8 grams)

Dawn Jackson Blatner, R.D, author of The Flexitarian Diet, recommends getting your daily dose from plant foods like whole grains, fruits, vegetables, nuts, seeds and beans rather than supplements. (Plus, drinking a chalky water sounds about as appealing as getting a bikini wax.) Drizzle a 60-calorie cup of the most fiber-rich berries with a spoonful of melted dark chocolate for dessert.

4Raspberries

How much you should eat: 1 cup (8 grams)

Dawn Jackson Blatner, R.D, author of The Flexitarian Diet, recommends getting your daily dose from plant foods like whole grains, fruits, vegetables, nuts, seeds and beans rather than supplements. (Plus, drinking a chalky water sounds about as appealing as getting a bikini wax.) Drizzle a 60-calorie cup of the most fiber-rich berries with a spoonful of melted dark chocolate for dessert.

Guava

How much you should eat: 1 cup, diced (9 grams)

Most Americans get only 9 to 11 grams of fiber per day, says Tanya Zuckerbrot, R.D., creator of the F-Factor Diet. Meet that mark with just one serving of this tropical fruit tossed in your smoothie, or sliced and poached in juice and served on top of pancakes, waffles or French toast.

5Guava

How much you should eat: 1 cup, diced (9 grams)

Most Americans get only 9 to 11 grams of fiber per day, says Tanya Zuckerbrot, R.D., creator of the F-Factor Diet. Meet that mark with just one serving of this tropical fruit tossed in your smoothie, or sliced and poached in juice and served on top of pancakes, waffles or French toast.

Canned Pumpkin

How much you should eat: 1/2 cup (4 grams)

Blatner loves blending pumpkin puree—not it's high-in-sugar cousin, pie filling—into smoothies and oatmeal. Prefer something on the savory side? Mix a half cup of pumpkin with a quarter cup of milk and a cup of pasta for a delish dinner.

6Canned Pumpkin

How much you should eat: 1/2 cup (4 grams)

Blatner loves blending pumpkin puree—not it's high-in-sugar cousin, pie filling—into smoothies and oatmeal. Prefer something on the savory side? Mix a half cup of pumpkin with a quarter cup of milk and a cup of pasta for a delish dinner.

Cool Mint Chip Arctic Zero

How much you should eat: 1 cup (6 grams)

New in 2015 to the faux ice cream world, this minty dessert is bulked up with whey for protein and chicory root, also known as inulin, for fiber. These ingredients make it possible to

7Cool Mint Chip Arctic Zero

How much you should eat: 1 cup (6 grams)

New in 2015 to the faux ice cream world, this minty dessert is bulked up with whey for protein and chicory root, also known as inulin, for fiber. These ingredients make it possible to

Figs
treatyoself to a full cup for just 150 calories.

8Figstreatyoself to a full cup for just 150 calories.

Pomegranate Seeds

How much you shout eat: 1/2 cup (8 grams)

For the ultimate hunger game victor, pair fiber with protein, since both take time to digest—meaning you'll stay full longer, says Zuckerbrot. Our favorite use for dried figs? Sliced and served atop a pizza with sliced pancetta and a bit of brie cheese.

9Pomegranate Seeds

How much you shout eat: 1/2 cup (8 grams)

For the ultimate hunger game victor, pair fiber with protein, since both take time to digest—meaning you'll stay full longer, says Zuckerbrot. Our favorite use for dried figs? Sliced and served atop a pizza with sliced pancetta and a bit of brie cheese.

Barbara's Cinnamon Puffins Cereal

How much you should eat: 1/2 cup (4 grams)

Rich in more than 100 phytonutrients, pomegranate seeds (also known as arils) are nature's fruit snack. To save stress, buy them already removed from the shell and enjoy them solo (refrigerated or frozen) or sprinkled on top of yogurt, cereal or even in your iced H2O for a nice flavor boost. "It's crucial to drink plenty of water as you increase your fiber intake to decrease your risk of bloating," says Blatner.

10Barbara's Cinnamon Puffins Cereal

How much you should eat: 1/2 cup (4 grams)

Rich in more than 100 phytonutrients, pomegranate seeds (also known as arils) are nature's fruit snack. To save stress, buy them already removed from the shell and enjoy them solo (refrigerated or frozen) or sprinkled on top of yogurt, cereal or even in your iced H2O for a nice flavor boost. "It's crucial to drink plenty of water as you increase your fiber intake to decrease your risk of bloating," says Blatner.

Barley

How much you should eat: 2/3 cup (6 grams)

"Cereal is incredibly versatile as a meal [with milk], snack [in a trail mix with dried fruit] or ingredient in recipes [fruit and yogurt parfait]. For a filling choice, look for one that contains at least 5 grams of fiber per serving," Zuckerbrot recommends, like Barbara's Cinnamon Puffins.

11Barley

How much you should eat: 2/3 cup (6 grams)

"Cereal is incredibly versatile as a meal [with milk], snack [in a trail mix with dried fruit] or ingredient in recipes [fruit and yogurt parfait]. For a filling choice, look for one that contains at least 5 grams of fiber per serving," Zuckerbrot recommends, like Barbara's Cinnamon Puffins.

Kiwi

How much you should eat: 1 cup, cooked (6 grams)

Like rice, oatmeal, and quinoa, barley is a grain that puffs up as it cooks—meaning a little bit goes a long way toward keeping you full. Research shows it'll help keep your blood sugar on an even keel, too, so consider swapping out your white-bread basket at dinner for a more health-conscious side dish.

12Kiwi

How much you should eat: 1 cup, cooked (6 grams)

Like rice, oatmeal, and quinoa, barley is a grain that puffs up as it cooks—meaning a little bit goes a long way toward keeping you full. Research shows it'll help keep your blood sugar on an even keel, too, so consider swapping out your white-bread basket at dinner for a more health-conscious side dish.

Banana + Dark Chocolate

How many you should eat: 2 medium-sized (4 grams)

Besides providing a sizable amount of fiber per serving, a Norwegian study found that downing two kiwi each day for just four weeks can decrease triglycerides (unhealthy fats in blood that have been linked to heart disease) by 15 percent. Double win!

13Banana + Dark Chocolate

How many you should eat: 2 medium-sized (4 grams)

Besides providing a sizable amount of fiber per serving, a Norwegian study found that downing two kiwi each day for just four weeks can decrease triglycerides (unhealthy fats in blood that have been linked to heart disease) by 15 percent. Double win!

Refried Beans

How much you should eat: 1 banana + 1/2-ounce dark chocolate, melted (4 grams)

Dark chocolate deserves its street cred as a superfood. Its one-two punch of fiber and antioxidants offer anti-inflammatory benefits, notes the American Chemical Society. So whether you prefer your banana fresh or frozen, peel and drizzle with a cocoa coating for a hunger-satiating snack.

14Refried Beans

How much you should eat: 1 banana + 1/2-ounce dark chocolate, melted (4 grams)

Dark chocolate deserves its street cred as a superfood. Its one-two punch of fiber and antioxidants offer anti-inflammatory benefits, notes the American Chemical Society. So whether you prefer your banana fresh or frozen, peel and drizzle with a cocoa coating for a hunger-satiating snack.

Beets

How much you should eat: 1/2 cup (6 grams)

Rich in energy-boosting iron and cancer-preventing polyphenols, refried beans can be a smart option to add to your Mexican menu...if you choose the right kind. Avoid unnecessary pork fat by opting for the vegetarian version, then spread a serving on tostadas or in tacos.

15Beets

How much you should eat: 1/2 cup (6 grams)

Rich in energy-boosting iron and cancer-preventing polyphenols, refried beans can be a smart option to add to your Mexican menu...if you choose the right kind. Avoid unnecessary pork fat by opting for the vegetarian version, then spread a serving on tostadas or in tacos.

Air-Popped Popcorn + Cocoa Powder + Coconut

How much you should eat: 1 cup, steamed (4 grams)

With their vivid hue, caused by cancer- and heart disease-fighting betalains, beets are brimming with health benefits. Slice and serve atop a green salad with goat cheese and candied walnuts.

16Air-Popped Popcorn + Cocoa Powder + Coconut

How much you should eat: 1 cup, steamed (4 grams)

With their vivid hue, caused by cancer- and heart disease-fighting betalains, beets are brimming with health benefits. Slice and serve atop a green salad with goat cheese and candied walnuts.

Kumquats

How much you should eat: 3 cups + 2 tablespoons + 1/4 cup (10 grams)

The sweetest news we've heard all day: Each tablespoon of cocoa powder packs in 2 grams of fiber, Blatner notes. Dust your serving of naturally whole-grain popcorn with cocoa and cholesterol-lowering coconut.

17Kumquats

How much you should eat: 3 cups + 2 tablespoons + 1/4 cup (10 grams)

The sweetest news we've heard all day: Each tablespoon of cocoa powder packs in 2 grams of fiber, Blatner notes. Dust your serving of naturally whole-grain popcorn with cocoa and cholesterol-lowering coconut.

Artichokes

How many you should eat: 5 (5 grams)

These itty-bitty fruits look like mini oranges, but can be eaten like a grape–skin and flesh in one bite! Toss 'em in a fruit or vegetable salad for a tart touch.

18Artichokes

How many you should eat: 5 (5 grams)

These itty-bitty fruits look like mini oranges, but can be eaten like a grape–skin and flesh in one bite! Toss 'em in a fruit or vegetable salad for a tart touch.

Grapefruit

How many you should eat: 1, steamed (10 grams)

A proven natural detoxifier, artichokes help keep things moving through your digestive tract. "When people are getting plenty of fiber in their diet they don't have issues with bloating and constipation," Zuckerbrot says. Go gourmet—or at least make your friends think you have—and stuff your 'choke with quinoa, tomatoes and herbs.

19Grapefruit

How many you should eat: 1, steamed (10 grams)

A proven natural detoxifier, artichokes help keep things moving through your digestive tract. "When people are getting plenty of fiber in their diet they don't have issues with bloating and constipation," Zuckerbrot says. Go gourmet—or at least make your friends think you have—and stuff your 'choke with quinoa, tomatoes and herbs.

Blackberries

How many you should eat: 1 medium-sized (4 grams)

"Fiber is like a natural detox, only better," says Zuckerbrot. "It helps you lose weight but you don't have to feel hungry all day long." So go on and snack on this fiber-rich citrus fruit for 4 grams of the satisfying stuff, drizzling it with a bit of honey to balance the slightly bitter bite.

20Blackberries

How many you should eat: 1 medium-sized (4 grams)

"Fiber is like a natural detox, only better," says Zuckerbrot. "It helps you lose weight but you don't have to feel hungry all day long." So go on and snack on this fiber-rich citrus fruit for 4 grams of the satisfying stuff, drizzling it with a bit of honey to balance the slightly bitter bite.

Chili + Sweet Potato

How much you should eat: 1 cup (8 grams)

They might get stuck in your teeth from time to time, but think of blackberry seeds as mini nuts that quickly boost the fiber content of the fruit. Add a cup to a coffee mug, top with a handful of oatmeal and bake for a speedy crisp you can enjoy as a late-night snack.

21Chili + Sweet Potato

How much you should eat: 1 cup (8 grams)

They might get stuck in your teeth from time to time, but think of blackberry seeds as mini nuts that quickly boost the fiber content of the fruit. Add a cup to a coffee mug, top with a handful of oatmeal and bake for a speedy crisp you can enjoy as a late-night snack.

Roasted Acorn Squash

How much you should eat: 1/2 cup + 1 medium-sized sweet potato (8 grams)

Trying to keep tabs on your fat intake? Consider adding a

22Roasted Acorn Squash

How much you should eat: 1/2 cup + 1 medium-sized sweet potato (8 grams)

Trying to keep tabs on your fat intake? Consider adding a

Pears
MeatlessMonday to your diet. Cholesterol-free beans have less than 1 gram of fat per half cup, while offering 8 grams each of protein and fiber. Prefer to make your own veggie chili? 

23PearsMeatlessMonday to your diet. Cholesterol-free beans have less than 1 gram of fat per half cup, while offering 8 grams each of protein and fiber. Prefer to make your own veggie chili? 

Pureed Avocados

How much you should eat: 1 cup, cubed (9 grams)

Pumpkin shouldn't steal all of the squash spotlight. This smaller, green-skinned vegetable is slightly sweet and a bit nutty, and plays nice with other nutrient-rich squash varieties in Blatner's Roasted Squash Trio side dish. Time-saving tip: Once you roast it, squash skin gets nice and tender and is completely edible. So no need to peel before cooking.

24Pureed Avocados

How much you should eat: 1 cup, cubed (9 grams)

Pumpkin shouldn't steal all of the squash spotlight. This smaller, green-skinned vegetable is slightly sweet and a bit nutty, and plays nice with other nutrient-rich squash varieties in Blatner's Roasted Squash Trio side dish. Time-saving tip: Once you roast it, squash skin gets nice and tender and is completely edible. So no need to peel before cooking.

Banana Nut Muffin Quest Bar

How many you shout eat: 1 medium-sized (6 grams)

Whatever you do, don't shed the skin—it contains the majority of this fruit's fiber. Zuckerbrot suggests that you "pear" one with a stick of string cheese for a protein boost and you'll walk away with a completely satisfying snack.

25Banana Nut Muffin Quest Bar

How many you shout eat: 1 medium-sized (6 grams)

Whatever you do, don't shed the skin—it contains the majority of this fruit's fiber. Zuckerbrot suggests that you "pear" one with a stick of string cheese for a protein boost and you'll walk away with a completely satisfying snack.

Lentils

How much you should eat: 1/2 cup (8 grams)

While not particularly light in calories (184 per half cup, mashed), avocados can be your BFF. The 17 grams of fats, mostly the healthy kind, keep you satisfied and heck, losing weight isn't always about calories anyway. "A recent study found that people on a high-fiber diet lost just as much weight as people on a calorie-reduced diet," says Zuckerbrot. Spread some on toast for a tasty lunch.

26Lentils

How much you should eat: 1/2 cup (8 grams)

While not particularly light in calories (184 per half cup, mashed), avocados can be your BFF. The 17 grams of fats, mostly the healthy kind, keep you satisfied and heck, losing weight isn't always about calories anyway. "A recent study found that people on a high-fiber diet lost just as much weight as people on a calorie-reduced diet," says Zuckerbrot. Spread some on toast for a tasty lunch.

Edamame

How many you should eat: 1 (13 grams)

It tastes like dessert, but this stevia-sweetened protein bar (a favorite of Zuckerbrot) is nutritious enough to eat any time of day and packs 20 grams of protein, too. Pair it with a piece of fruit for a fast and filling breakfast or post-workout bite.

27Edamame

How many you should eat: 1 (13 grams)

It tastes like dessert, but this stevia-sweetened protein bar (a favorite of Zuckerbrot) is nutritious enough to eat any time of day and packs 20 grams of protein, too. Pair it with a piece of fruit for a fast and filling breakfast or post-workout bite.

Whole-Wheat English Muffin + Peanut Butter

How much you should eat: 1/2 cup (l0 grams)

Besides being fiber-rich, these bitty beans are an excellent source of folate, which is most well-known for helping prevent birth defects. Fun fact: folate can also slash your risk of stroke, and we love getting in a dose with this Immunity Daal recipe.

28Whole-Wheat English Muffin + Peanut Butter

How much you should eat: 1/2 cup (l0 grams)

Besides being fiber-rich, these bitty beans are an excellent source of folate, which is most well-known for helping prevent birth defects. Fun fact: folate can also slash your risk of stroke, and we love getting in a dose with this Immunity Daal recipe.

Roasted Brussel Sprouts

How much you should eat: 1 cup, shelled (8 grams)

Blatner turns to edamame, the popular Asian app, when looking for a salty snack. Stock a bag in your freezer so come mealtime you can toss a handful into soups, salads, or pasta dishes.

29Roasted Brussel Sprouts

How much you should eat: 1 cup, shelled (8 grams)

Blatner turns to edamame, the popular Asian app, when looking for a salty snack. Stock a bag in your freezer so come mealtime you can toss a handful into soups, salads, or pasta dishes.

Whole-Wheat Pasta + Cherry Tomatoes

How much you should eat: 1 muffin + 2 tablespoons peanut butter (7 grams)

Skip the doughnut or white bagel and reach for one of Blatner's breakfast staples instead. Despite being full of nooks and crannies, each English muffin supplies more than 4 grams of fiber. For some protein, Zuckerbrot likes to top carbs like crackers and bread with a serving of heart-healthy peanut butter.

30Whole-Wheat Pasta + Cherry Tomatoes

How much you should eat: 1 muffin + 2 tablespoons peanut butter (7 grams)

Skip the doughnut or white bagel and reach for one of Blatner's breakfast staples instead. Despite being full of nooks and crannies, each English muffin supplies more than 4 grams of fiber. For some protein, Zuckerbrot likes to top carbs like crackers and bread with a serving of heart-healthy peanut butter.

Black Beans

How much you should eat: 1 cup, roasted (4 grams)

Steam sprouts for the most fiber-related benefits, as research shows doing so increases the vegetable's ability to bind to bile and send it packing. Scientists discovered that eliminating bile can be linked to a lower risk for heart disease and cancer.

31Black Beans

How much you should eat: 1 cup, roasted (4 grams)

Steam sprouts for the most fiber-related benefits, as research shows doing so increases the vegetable's ability to bind to bile and send it packing. Scientists discovered that eliminating bile can be linked to a lower risk for heart disease and cancer.

Quinoa

How much you should eat: 1 cup + 1 cup (8 grams)

Walk on by, jarred marinara at the grocery store—you're often a sugar bomb disguised as a sauce. Instead, use your noodle(s) and saute fresh cherry tomatoes with a touch of olive oil. In addition to supplying two grams of fiber, the lycopene in tomatoes may reduce your risk of sun-related skin damage, osteoporosis, and more.

32Quinoa

How much you should eat: 1 cup + 1 cup (8 grams)

Walk on by, jarred marinara at the grocery store—you're often a sugar bomb disguised as a sauce. Instead, use your noodle(s) and saute fresh cherry tomatoes with a touch of olive oil. In addition to supplying two grams of fiber, the lycopene in tomatoes may reduce your risk of sun-related skin damage, osteoporosis, and more.

Almonds

How much you should eat: 1/2 cup (15 grams)

Whole food fiber sources could be considered nature's diet pill. "Fiber has zero calories and it swells in the stomach, so it adds bulk to a meal or snack to make you feel full quicker," says Zuckerbrot. Take your tasty legume "pills" sprinkled into your salad or mashed and served inside grilled tacos.

33Almonds

How much you should eat: 1/2 cup (15 grams)

Whole food fiber sources could be considered nature's diet pill. "Fiber has zero calories and it swells in the stomach, so it adds bulk to a meal or snack to make you feel full quicker," says Zuckerbrot. Take your tasty legume "pills" sprinkled into your salad or mashed and served inside grilled tacos.

Boom Chicka Pop Sea Salt Popcorn

How much you should eat: 1 cup, cooked (5 grams)

Want to make like this ancient Incan whole grain and have a long life? Add more fiber to your diet. "A 10-year study of nearly 400,000 people funded by the National Institutes of Health (NIH) found a link between eating a fiber-rich diet and greater longevity," says Zuckerbrot. "Researchers say fiber plays a unique role in reducing the risk of death from cardiovascular disease, infectious and respiratory disease, and certain cancers."

34Boom Chicka Pop Sea Salt Popcorn

How much you should eat: 1 cup, cooked (5 grams)

Want to make like this ancient Incan whole grain and have a long life? Add more fiber to your diet. "A 10-year study of nearly 400,000 people funded by the National Institutes of Health (NIH) found a link between eating a fiber-rich diet and greater longevity," says Zuckerbrot. "Researchers say fiber plays a unique role in reducing the risk of death from cardiovascular disease, infectious and respiratory disease, and certain cancers."

Shredded Wheat Cereal

How many you should eat: 23 (4 grams)

Go nuts with this snack that boasts gut-friendly bacteria, too, Blatner notes. "Serve them shaved on top of probiotic yogurt to boost the good bacteria in your stomach," and the one-two punch can help you fight off illnesses.

35Shredded Wheat Cereal

How many you should eat: 23 (4 grams)

Go nuts with this snack that boasts gut-friendly bacteria, too, Blatner notes. "Serve them shaved on top of probiotic yogurt to boost the good bacteria in your stomach," and the one-two punch can help you fight off illnesses.

Pistachios

How much you should eat: 4 cups (4 grams)

"Popcorn is awesome when you're watching your weight because a high-volume—and high-fiber—serving is low in calories yet very filling," says Zuckerbrot. This packaged version also comes in cheesy and sweet variations, so you can cater to your craving.

36Pistachios

How much you should eat: 4 cups (4 grams)

"Popcorn is awesome when you're watching your weight because a high-volume—and high-fiber—serving is low in calories yet very filling," says Zuckerbrot. This packaged version also comes in cheesy and sweet variations, so you can cater to your craving.

Apples

How much you should eat: 1 cup (9 grams)

Pair this crunchy pick with something sweet and creamy for one of Zuckerbrot's go-to between-meal bites. "High-fiber cereal with nonfat Greek yogurt and berries is a great snack you can reach for again and again," she says.

37Apples

How much you should eat: 1 cup (9 grams)

Pair this crunchy pick with something sweet and creamy for one of Zuckerbrot's go-to between-meal bites. "High-fiber cereal with nonfat Greek yogurt and berries is a great snack you can reach for again and again," she says.

Baked Potato + Sundried Tomatoes

How many you should eat: 49 (3 grams)

If you're a volume eater or tend to mindlessly eat, pistachios should be your pick. "You get more pieces per serving than with any other nut," says Zuckerbrot. Plus you have to shell the suckers, so it slows down your snacking.

38Baked Potato + Sundried Tomatoes

How many you should eat: 49 (3 grams)

If you're a volume eater or tend to mindlessly eat, pistachios should be your pick. "You get more pieces per serving than with any other nut," says Zuckerbrot. Plus you have to shell the suckers, so it slows down your snacking.

Jicama Slices

How many you should eat: 1 medium-sized (4 grams)

Beyond cleaning out your insides with all of that fiber, apples boost tooth strength and saliva production that helps to keep your pearly whites white. Reach for red varieties for the biggest boost to your health.

39Jicama Slices

How many you should eat: 1 medium-sized (4 grams)

Beyond cleaning out your insides with all of that fiber, apples boost tooth strength and saliva production that helps to keep your pearly whites white. Reach for red varieties for the biggest boost to your health.

Flaxseeds

How much you should eat: 1 medium-sized + 1/2 cup (8 grams)

Surprise! White potatoes can be diet-friendly, as they offer more fiber per gram than whole-wheat cereal, research shows. And since sundried tomatoes are basically concentrated versions of the vegetables (concentrating the fiber and antioxidants at the same time), Blatner loves tossing them in a variety of Italian recipes.

40Flaxseeds

How much you should eat: 1 medium-sized + 1/2 cup (8 grams)

Surprise! White potatoes can be diet-friendly, as they offer more fiber per gram than whole-wheat cereal, research shows. And since sundried tomatoes are basically concentrated versions of the vegetables (concentrating the fiber and antioxidants at the same time), Blatner loves tossing them in a variety of Italian recipes.

Pumpkin Seeds

How much you should eat: 1 cup (6 grams)

It looks like a mashup of a potato and a turnip, but tastes more like an apple when served solo. Blatner digs this 50-calorie-per-cup root veggie drizzled with lime juice and a sprinkle of chili powder.

41Pumpkin Seeds

How much you should eat: 1 cup (6 grams)

It looks like a mashup of a potato and a turnip, but tastes more like an apple when served solo. Blatner digs this 50-calorie-per-cup root veggie drizzled with lime juice and a sprinkle of chili powder.

Carrot Sticks + Salsa

How much you should eat: 2 tablespoons (4 grams)

Blatner mixes half a spoonful of these versatile seeds with 1 1/2 tablespoons oats and 1 tablespoon peanut butter for a no-bake energy ball snack. Besides packing a fiber punch in a tiny package, flaxseeds are the number one dietary source of lignans, polyphenols that may help prevent breast cancer (although more research is needed).

42Carrot Sticks + Salsa

How much you should eat: 2 tablespoons (4 grams)

Blatner mixes half a spoonful of these versatile seeds with 1 1/2 tablespoons oats and 1 tablespoon peanut butter for a no-bake energy ball snack. Besides packing a fiber punch in a tiny package, flaxseeds are the number one dietary source of lignans, polyphenols that may help prevent breast cancer (although more research is needed).

Wholly Guacamole + Way Better Black Bean Tortilla Chips

How much you should eat: 1/2 cup (6 grams)

Making that puree from fresh squash? Don't toss the seeds! A hefty handful packs just as much protein as it does fiber. Spray with a bit of olive oil, sprinkle on your favorite seasonings, and roast for an all-natural nosh.

43Wholly Guacamole + Way Better Black Bean Tortilla Chips

How much you should eat: 1/2 cup (6 grams)

Making that puree from fresh squash? Don't toss the seeds! A hefty handful packs just as much protein as it does fiber. Spray with a bit of olive oil, sprinkle on your favorite seasonings, and roast for an all-natural nosh.

Greek Yogurt + Cherries + Flaxseed

How much you should eat: 1 cup + 2 tablespoons (5 grams)

Feel free to use sticks to scoop up more than the two tablespoons of slightly spicy salsa, like Newman's Own Black Bean & Corn variety. Each serving has just 20 calories and two grams of fiber. Plus, new research shows eating fiery foods might naturally make you eat a bit less overall.

44Greek Yogurt + Cherries + Flaxseed

How much you should eat: 1 cup + 2 tablespoons (5 grams)

Feel free to use sticks to scoop up more than the two tablespoons of slightly spicy salsa, like Newman's Own Black Bean & Corn variety. Each serving has just 20 calories and two grams of fiber. Plus, new research shows eating fiery foods might naturally make you eat a bit less overall.

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